2013年4月6日 星期六

Cold baths ease aching muscles, but may be risky 冷水澡緩和疼痛的肌肉,但可能有風險

Cold baths ease aching muscles, but may be risky 
冷水澡緩和疼痛的肌肉,但可能有風險
2012-03-08◎國際新聞中心

Taking a cold bath after exercise can soothe sore muscles but it is unclear whether this is safe, say experts.
運動後洗冷水澡可以舒緩肌肉痠痛,但專家說,不清楚這樣做是否安全。

Plunging into chilly water can provide a shock to the system and may even be harmful, researchers at the UK Cochrane Centre warn. After looking at available trial evidence - 17 small studies involving 366 people - they say there is not enough evidence to back the technique.
跳進冷水中可能衝擊身體,甚至或許有害,英國科克蘭中心的研究人員警告。觀察試驗證據——366人參與的17份小型研究——之後,他們說,這種作法並無足夠證據支持。

The idea behind submerging the muscles in icy water, sometimes referred to as cryotherapy, is to reduce swelling and the associated stiffness and soreness that comes with working the muscles hard.
將肌肉浸在冰水中的想法,有時稱為冷凍療法,是要減少腫脹以及肌肉用力引起的僵硬與痠痛。

In the studies that the Cochrane team looked at, participants were asked to get into a bath or container of cold water after running, cycling or resistance training. In most trials, participants spent between five and 24 minutes in water that was 10-15C, although in some cases much lower temperatures were used or participants were asked to get in and out of the water a number of times.
在科克蘭團隊觀察的研究中,參與者被要求在跑步、騎腳踏車或阻抗訓練之後進入冷水浴缸或冷水容器中。在多數研究中,參與者每天浸在攝氏10到15度的水中5到24分鐘,不過在部分案例中水溫更冷,或是參與者會被要求進入或離開水中多次。

Lead researcher Dr Chris Bleakley, of the University of Ulster, Northern Ireland, said: "We found some evidence that immersing yourself in cold water after exercise can reduce muscle soreness, but only compared to resting or doing nothing." But there were too few studies that compared cold baths with other interventions to say that it is the best strategy for sore limbs. And safety concerns remain unanswered.
領導研究的北愛爾蘭厄斯特大學布力克里博士表示:「我們發現運動後浸在冷水中可降低肌肉痠痛的一些證據,不過只是跟休息或甚麼都不做相比。」但比較冷水澡與其他干預,來證明這是痠痛肌肉最佳對策的研究太少,安全疑慮也仍未獲解答。

新聞辭典

ache:名詞,疼痛。例句:As you get older, you have all sorts of aches and pains.(年紀一大,什麼樣的疼痛都來了。)

plunge:動詞,跳水。例句:We ran down to the beach and plunged into the sea.(我們跑下海灘,跳進海中。)

immerse: 動詞,浸,沉浸。例句:She got some books out of the library and immersed herself in Jewish history and culture.(她從圖書館拿了一些書,浸淫在猶太歷史與文化中。)

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